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Fluctuation Vs Rollercoaster
Looking through the many fitness magazines on the newsstands these days re-emphasizes the continued interest people are showing in developing their bodies into a shapely, well-proportioned condition.
The pictures of these well-trained, lean, muscular bodies offer an incentive for motivating many of us to make changes in our physiques and perhaps even re-define our own personal standards of how we feel we should look. But are these magazine-portrayed ideals realistic, or are they setting most of us up for failure?
Unfortunately the latter, because if you follow majority of what is said, you will be lead to purchase products that are supposed to help get you there. Those portrayed are so lean and cut with no noticeable fat and with highly defined musculature…how do these bodybuilders and fitness models do it?
Well, it is not the product they are holding in their hands or the one printed behind their physiques like the advertisement may suggest. What the magazines are not telling you is that the pictures are taken at times when the posers are at or near their best, either just before or after a show or at the conclusion of months of training prior to the shoot.
Remember, these people are making their living (or attempting to) by looking their best and wouldn't fathom the idea of jeopardizing this with pictures taken when they are not in top shape.
More realistic levels of body fat
The reality is that when finished with the show, shoot or busy season, and there is not another one around the corner, models and contestants get back to more realistic levels of body fat. For instance, many bodybuilders want to get to levels of 3-4% body fat for an event and in off season may fluctuate from 8-12% or more (which is still well below the average American body fat levels). Fitness models will usually not fluctuate quite as much and, until recently, body fat levels were not as low. Current trends for modeling in general have gone to very low fat levels for men and women alike.
For active people, especially regular weight lifters and runners/joggers, it is beneficial to have some fall back or lesser activity period, up to1/4 of the complete year. But be advised that it should be spread over 3 or 4 periods in the year, allowing enough rest and diversity for the body. This period also enables the body (and your head) to muster up enough energy to continue the commitment it takes to get increased muscle size and lower body fat levels.
Planned and moderate fluctuations are healthy.
Safe levels of yearly fluctuation are generally speaking, a gradual +/-5lb. or so within a year and does not result in overall fat gains.
Those of us that are less active but still focused on trying to stay healthy through moderate exercise should maintain a comfortable weight, not fluctuating more than 2-3 lb. either way. When weight loss and gains are rapid, repetitive and/or result in overall gains over time, there is cause for concern. This is often referred to as a "rollercoaster" effect, which is hard on the heart and not healthy.
Most people will never reach the extreme levels of muscle to fat ratio as portrayed in the fitness magazines, and may be healthier for it. Some fluctuation of size, weight and activity is healthy and should be planned into your routine throughout the year.
If it is your goal to have a magazine physique, remember that you won't get there without taking some planned, rejuvenating rest time during your journey.
Remember:
YOU have the POWER!
Darren Rieck
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Darren Rieck
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